This 2-Week Total-Body Challenge Takes Just a Few Minutes a Day

  • Sumo Squat
  • T Push-Up
  • V-Up
1 / 3

Sumo Squat

  • Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced.
  • Keep the core engaged as you bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.
  • Complete as many reps as you can safely and effectively in the time stated each day.
Jenny Sugar

If you enjoyed toning your legs with our Squat Challenge, your core loved the Crunch Challenge, and your upper body felt pumped doing the Push-Up Challenge, get ready for a total-body fitness challenge that combines bodyweight exercises from all three of these challenges to strengthen your entire body. This short workout only takes a few intense minutes, so anyone can fit into their busy day.

This challenge was created by celebrity fitness trainer and owner of The Studio Montreal Val Desjardins, EXOS-certified fitness specialist, who's worked with famous clients including Jennifer Aniston, and it only involves three exercises: sumo squats, T push-ups, and V-ups.

Below are descriptions of how to do each move, and below that is the two-week plan. By the end of the two weeks, you'll be able to do a minute of each exercise twice through (or three times for a real challenge!). The beauty of this challenge is it will get you in the habit of exercising six times a week - even just a few minutes a day will make a difference in how you feel! And once you reach the 14th day, keep going, with the mindset that a little bit of time spent strengthening your muscles goes a long way.

2-Week Total-Body Challenge

Equipment needed: none

Directions: After warming up for a few minutes with some arm circles and jumping jacks, perform all three exercises listed below for the designated amount of time per day. Use the modifications explained below if you need to for the entire amount of time. Or, if you're able to do the exercise as described but your muscles get tired before the time is up, instead of stopping, switch to the modifications to finish the time suggested.

After each day's workout, do these three stretches: Child's Pose, seated straddle, and Cobra.

  • Sumo squat

  • T push-up

  • V-up

Day

Workout

Day 1

30 seconds of each exercise
30-second rest between exercises
2 rounds
1-minute rest between rounds

Day 2

30 seconds of each exercise
30-second rest between exercises
3 rounds
1-minute rest between rounds

Day 3

30 seconds of each exercise
15-second rest between exercises
3 rounds
1-minute rest between rounds

Day 4

45 seconds of each exercise
30-second rest between exercises
2 rounds
1-minute rest between rounds

Day 5

45 seconds of each exercise
30-second rest between exercises
3 rounds
1-minute rest between rounds

Day 6

Rest

Day 7

45 seconds of each exercise
30-second rest between exercises
3 rounds
1-minute rest between rounds

Day 8

45 seconds of each exercise
20-second rest between exercises
2 rounds
1-minute rest between rounds

Day 9

45 seconds of each exercise
20-second rest between exercises
3 rounds
1-minute rest between rounds

Day 10

45 seconds of each exercise
20-second rest between exercises
4 rounds
1-minute rest between rounds

Day 11

Rest

Day 12

45 seconds of each exercise
20-second rest between exercises
4 rounds
45-second rest between rounds

Day 13

60 seconds of each exercise
20-second rest between exercises
4 rounds
20-second rest between rounds

Day 14

60 seconds of each exercise (you made it!)
No rest between exercises
2 rounds (3 if possible!)
No rest between rounds

An explanation of how to do each exercise follows.

Related:

The Ultimate Home Workout Guide to the 150 Best Moves, Plus 30-Minute Workout Videos

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

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